Comparing Nutrients in 100 grams Oil Roasted Pecans VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Pecans	5%	88%	7%

Macro Nutrients

	Oil Roasted Pecans	Pecans	Recommended Dietary Allowance
Energy	24.7% 715kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	77.6% 75.2g	74% 72g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.24g	19.3% 6.18g	32g per day for Men 19-50 years
Omega 3	64.4% 1.03g	61.6% 0.99g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	121% 20.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	10.7% 14g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	5.48% 3.97g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.055% 0.04g	0.055% 0.04g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.04g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 3.9g	g per day for Men 19-50 years
Fiber	25% 9.5g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	16.4% 9.17g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Pecans	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.4% 0.47mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	17.3% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	75.7% 22.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	5.5% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.78% 0.7mg	1.22% 1.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.53mg	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Pecans	Recommended Dietary Allowance
Calcium	6.7% 67mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	133% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	31% 2.47mg	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	196% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	34.7% 15.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.6% 263mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	11.5% 392mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	6.9% 3.8μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	40.6% 4.47mg	41% 4.53mg	11mg per day for Men 19-50 years
Water	0.031% 1.13g	0.095% 3.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans VS Pecans per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Pecans versus 100 g of Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Pecans vs Pecans:

• 100 grams of Oil Roasted Pecans have 1.8 times more Vitamin E than Pecans.
• While 100 g of Pecans nuts contain 1.4 times more Vitamin B1 and 1.5 times more Vitamin B9 than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Pecans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 grams.
• Both Oil Roasted Pecans as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Pecans vs Pecans:

• 100 grams of Oil Roasted Pecans have 1.6 times more Selenium than Pecans.
• Both Oil Roasted Pecans and Pecans contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• Both Oil Roasted Pecans and Pecans nuts have similar amounts of macro-nutrients per 100 g
• Both Oil Roasted Pecans and Pecans offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 100 grams.